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Friday, December 28, 2012

Tomatoes protect against heart attack and stroke

 
 Carotenoids are a family of over six hundred phytochemicals, including alpha-carotene, beta-carotene, lycopene, lutein and zeaxanthin. Carotenoids are abundant in green and yellow-orange vegetables and fruits and help to defend the body’s tissues against oxidative damage, which is a natural byproduct of our metabolic processes; oxidative damage from free radicals contributes to chronic diseases and aging.1
The levels of carotenoids in your skin are a good indicator of your overall health because the levels parallel the levels of plant-derived phytochemicals in general. In fact, I use a carotenoid skin testing method to non-invasively track my patients’ progress as they adopt a nutritarian diet. In a study of over 13,000 American adults, low blood levels of carotenoids were found to be a predictor of earlier death. Lower total carotenoids, alpha-carotene, and lycopene in the blood were all linked to increased risk of death from all causes; of all the carotenoids, very low blood lycopene was the strongest predictor of mortality.2
Lycopene is the signature carotenoid of the tomato. The lycopene in the American diet is 85 percent derived from tomatoes.3 Lycopene is found circulating in the blood and also concentrates in the male reproductive system, hence its protective effects against prostate cancer.4 In the skin, lycopene helps to prevent UV damage from the sun, protecting against skin cancer.5 Lycopene is known for its anti-cancer properties, but did you know that lycopene has also been intensively studied for its beneficial cardiovascular effects?
Links between blood lycopene and cardiovascular diseases
Many observational studies have made a connection between higher blood lycopene and lower risk of heart attack. For example, a study in men found that low serum lycopene was associated with increased plaque in the carotid artery and triple the risk of cardiovascular events compared to higher levels. Triple!6-8 In a separate study, women were split into four groups (quartiles) according to their blood lycopene levels; women in the top three quartiles were 50% less likely to have cardiovascular disease compared to the lowest quartile.9
A 2004 analysis from the Physicians’ Health Study data found a 39% decrease in stroke risk in men with the highest blood levels of lycopene.10 New data from an ongoing study in Finland has strengthened these findings with similar results. One-thousand men had their blood carotenoid levels tested and were followed for 12 years. Those with the highest lycopene levels had the lowest risk of stroke – they were 55% less likely to have a stroke than those with the lowest lycopene levels.11 Previous data from this same group of men found that higher lycopene levels were associated with lower risk of heart attack as well.12
How does lycopene work?
Lycopene is an extremely potent antioxidant; several studies that gave supplemental tomato products to volunteers found that their LDL particles were more resistant to oxidation – LDL oxidation is an early event in atherosclerotic plaque formation, and lycopene helps to prevent this.13-15 Another study found improved endothelial function after just two weeks of a tomato-rich diet; endothelial function refers to the ability of the endothelium (the inner lining of blood vessels) to properly regulate blood pressure, and oxidative damage can impair endothelial function.16
Lycopene also has non-antioxidant actions that may protect against cardiovascular disease. First, there is evidence that lycopene may inhibit HMG-CoA reductase, the enzyme responsible for making cholesterol (also the enzyme that is inhibited by cholesterol-lowering statin drugs).17 So as you might expect, trials that added extra tomato products to subjects’ diets reduced their blood cholesterol levels. A meta-analysis of 12 trials found that daily supplemental tomato products (approximately 1 cup of tomato juice or 3-4 tbsp. of tomato paste) reduced LDL cholesterol by 10% - this effect is comparable to low doses of statin drugs (with no risk of side effects, of course).18 Lycopene also has several anti-inflammatory actions and may prevent excessive proliferation of vascular smooth muscle cells, which is a contributor to atherosclerotic plaque development.19,20
Enjoy your tomatoes!
Of course, lycopene is not the only nutrient in tomatoes – tomatoes are also rich in vitamins C and E, beta-carotene, and flavonol antioxidants just to name a few.3 Single antioxidants usually don’t exert their protective effects alone; we learned this lesson from clinical trials of beta-carotene, vitamin C, and vitamin E supplements, which did not reduce cardiovascular disease risk.21 It is the interactions between phytochemicals in the complex synergistic network contained in plant foods that is responsible for their health effects, and this is something that we cannot replicate in a pill. Out of all the common dietary carotenoids, lycopene has the most potent antioxidant power, but combinations of carotenoids are even more effective than any single carotenoid – they work synergistically.22 Blood lycopene, as used in many of these studies, is simply a marker for high tomato product intake; similarly high alpha-carotene and beta-carotene levels are markers of high green and yellow-orange fruit and vegetable intake. Colorful fruits and vegetables provide significant protection.
In a given year, a typical American will eat about 92 pounds of tomatoes.23 Enjoy those 92 pounds and even add some more! Add fresh, juicy raw tomatoes to your salad, diced or unsulphured sun-dried tomatoes to soups, and enjoy homemade tomato sauces and soups. Be mindful of the sodium content of ketchup and other tomato products – choose the low sodium or no salt added versions. No salt added, unsulphured dried tomatoes are also great. Also keep in mind that carotenoids are absorbed best when accompanied by healthy fats – for example, in a salad with a seed or nut-based dressing.24,25 Lycopene is also more absorbable when tomatoes are cooked, so enjoy a variety of both raw and cooked tomatoes in your daily diet.26

Saturday, December 22, 2012

5 foods that fight high cholesterol



It’s easy to eat your way to an alarmingly high cholesterol level. The reverse is true too — changing what you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Fresh fruits and vegetables, whole grains, and “good fats” are all part of a heart-healthy diet. But some foods are particularly good at helping bring down cholesterol.
How? Some cholesterol-lowering foods deliver a good dose of soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Others provide polyunsaturated fats, which directly lower LDL. And those with plant sterols and stanols keep the body from absorbing cholesterol. Here are 5 of those foods:
  1. Oats. An easy way to start lowering cholesterol is to choose oatmeal or a cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram.
  2. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.
  3. Nuts. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.
  4. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They’re also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.
  5. Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.
But stay away from…
As you consider eating more of the foods that can help dial down cholesterol, keep in mind that avoiding certain foods can improve your results. To keep cholesterol levels where you want them to be, limit intake of:
Saturated fats. The saturated fats found in red meat, milk and other dairy foods, and coconut and palm oils directly boost LDL. So one way to lower your LDL is to cut back on saturated fat. Try substituting extra-lean ground beef for regular; low-fat or skim milk for whole milk; olive oil or a vegetable-oil margarine for butter; baked fish or chicken for fried.
Trans fats. Trans fats are a byproduct of the chemical reaction that turns liquid vegetable oil into solid margarine or shortening and that prevents liquid vegetable oils from turning rancid. Trans fats boost LDL as much as saturated fats do. They also lower protective HDL, rev up inflammation, and increase the tendency for blood clots to form inside blood vessels. Although trans fats were once ubiquitous in prepared foods, many companies now use trans-free alternatives. Some restaurants and fast-food chains have yet to make the switch.

Wednesday, December 19, 2012

China's growing obesity problem

China is expected to overtake the U.S. in the coming years as the world’s biggest economy, and it is fast closing in on another first -- the obesity gap. Chinese citizens’ waistlines are quickly expanding as they indulge in their growing affluence. Just 20 years ago, back when most Chinese city dwellers were still pedaling bicycles to work and few could afford lavish, fat- and sugar-laden meals, not many were seriously overweight. By 2010, though, about 38.5% of all Chinese 15 or older were either overweight or obese, up 54% from 2002. 
For a country far too familiar with famine, the abundance of affordable food for most Chinese is an unimagined luxury. But it is a mixed blessing, for diabetes and other health problems associated with obesity pose a daunting challenge for the country’s Spartan health system. So far, there are few signs that neither the government nor the public has come to grips with the fast advancing epidemic of obesity or the changes in lifestyles needed to counter it. 
Weight Watchers International, Inc., the world’s leading weight management service company, found this out the hard way. It made little headway after setting up a China joint venture in 2008 with Groupe Danone of France and began revamping its strategy in July 2011. While Chinese increasingly are emulating American lifestyles, their unique habits and attitudes make it a very different and difficult market. “We decided to review the strategy. It was a joint venture and it was not working as we had hoped,” says Bruce Rosengarten, Asia Pacific president for Weight Watchers International. 
The market is potentially a huge one. China, with its 1.3 billion people, may well soon have more obese people than the U.S., with its population of 311 million. According to the World Health Organization, among Chinese over 15, 45% of males and 32% of females are overweight or obese. Combined, the nearly 40% of overweight Chinese add up to some 500 million people. Among Americans, about 78% are overweight or obese. “It is a growing, serious problem in China, but it is not as bad as in the U.S. or other Western countries. There are a lot of fit people as well as a lot of unfit people in China,” says Sheldon Dorenfest, CEO of the Dorenfest China Healthcare Group, a Chicago-headquartered health care investing and consulting company. 
A Focus on the Figure
In tackling China, Weight Watchers faces two main problems: its own inadequate understanding of the Chinese market and the unexpectedly different attitudes among its clientele toward what a healthy weight loss program should entail. “Most people in China do not understand the importance of having a healthy diet or that weight loss is about health. People see weight loss only in terms of shaping their figures,” Rosengarten says. 
He says Weight Watchers’ foray into the Chinese market so far has been something of a laboratory experiment in learning about how different the market is. “We have to understand how they eat and how much they eat; how they cook their food. We also have to understand how their lifestyles changed in term of snacking, increased wealth and the influence of western lifestyles. People no longer ride bicycles -- the shift to a sedentary lifestyle has been quite significant.” 
The usual doctor’s orders for a change of diet and more exercise tend to fall on deaf ears, says Paul French, chief China market strategist for the U.K.-based Mintel Group and co-author of a book titled, Fat China, How Expanding Waistlines Are Changing China. “The problem is that everyone in China wants to do things very quickly ... so they would rather go have liposuction or use slimming pills than commit to six or 12 months of exercising. They don’t want to change their diet, but they want a miracle cure,” says French, who has lived in China more than 20 years. 
Weight Watchers is still revamping its China strategy, and Rosengarten declined to provide annual revenues or other operation-related figures. The company has two shop-front operations in Shanghai, holding 45 meetings per week in that city, four or five meetings a week in Beijing and three in Nanjing. The company’s approach of promoting weight loss through healthful habits, eating smarter and getting more exercise has yet to take hold. So far, the 6,000 people who have participated in the program have lost a combined 40,000 kg ¬-- an average of less than 7 kg apiece. 
In a worldwide shift of strategy, Weight Watchers is recalibrating its programs to appeal to men as well as women -- in the past, the approach was too “feminized,” Rosengarten says. He expects to see a dramatic change in attitudes toward health in the next few years, as those aged 45 and over begin to develop chronic diseases and those approaching middle-age learn from their example. “They will say that they do not want to be like the 45-plus group and will start taking action. That will open up a new, big opportunity for Weight Watchers,” Rosengarten says. “We want to appeal to a broad cross-section of women and men, and we want to spread the message that we are not just about shaping, but about helping people to be healthy.” 
A Growing Awareness
While most Chinese are still enamored of their newly comfortable lifestyles, there is a growing recognition of the hazards of weight gain, both for the young and old, especially given that Chinese appear predisposed to suffer from diabetes more easily than some other populations. A study led by researchers at the University of North Carolina found in July this year that the rate of diabetes among Chinese teenagers was nearly four times higher than among those in the U.S. The risk factor for heart disease was 50% higher among Chinese teenagers than for their American peers. Barry Popkin, a professor of nutrition at UNC’s Gillings School of Global Public Health who led the study, said in a statement, “What is unprecedented is the change in diet, weight and cardiovascular risk for children aged seven or older.” While many older Chinese have also grown fatter, most still shun Western fast foods, favoring a more traditional diet, albeit one much heavier in fats and meats than a generation ago. But many children have grown accustomed to dining on Kentucky Fried Chicken, McDonalds and snack foods. “China’s health care system will face a huge burden if nothing changes,” said Popkin, “Already, 1.7 million Chinese children aged seven to 18 have diabetes and another 27.7 million are considered prediabetic. In addition, one-third of children under age 18 had high levels of at least one cardiometabolic risk factor.” 
This giant-sized problem is partly one of the government’s own making. Urban renewal has pushed many urban families out of city centers, as ownership of automobiles and scooters or e-bikes -- the most convenient modes of transport for long commutes from newly built suburbs -- has soared. At the same time, the government’s obsession with Olympic gold medals has meant few resources go into providing sports facilities for the general public. 
Most Chinese view athletic activities as something only worth pursuing for competitive purposes. “The idea of offsetting the richer food you are taking in with physical activities does not play well in China. There is a perception that if you are physically active, it is because you are doing a lot of manual labor, or if you are physically active in sports, you are doing something competitive at the international level,” says Benjamin Shorbert, managing director of Rubicon Strategy Group, a Seattle-based consulting firm, and a China health care specialist. “That is part of the reason the problem is so profound. It is not unique to China, but the lack of being physically active is uniquely Chinese.” 
A look at public sports facilities in Shanghai -- or the lack thereof -- amply illustrates the problem. “If you are capable of wining medals, there are a lot of facilities, special schools and closed facilities which are not open to the public,” French says. “For example, Shanghai, with a population of 23 million people, has how many public swimming pools?” In schools, too, sports get short shrift. “Parents get angry over their kid having an hour of swimming. They would rather their children do an hour of math or an hour of English,” says French. 
A Coming ‘Tsunami’ of Health Issues
Shorbert chalks this up to general attitudes toward quality of life. “This is a poor country aspiring to have a [significant] middle class. It is a pursuit that is single-minded and shows very little consideration for other factors like diet, lifestyle or the environment (such as air pollution). They are all part of the same problem,” he says. While a small number of Chinese can be seen running in the mornings and evenings and eating healthier foods, they are generally the people who already were focused on a healthy lifestyle, he believes. But China may be reaching a tipping point, as obesity and related illnesses skyrocket. He expects a “tsunami” of lifestyle diseases in the coming decade, led by problems with diabetes. “The present health care system in China is nowhere near ready to begin to absorb the kinds of demands and the cost curve that is going increase due to the obesity epidemic. You will definitely see the beginning of the cost curve get out of the control in the next 10 years,” Shorbert says. “We already have children and teenagers with diabetes, and many more will get it when they are in 20s. There will be an explosion among diseases related to excess weight such as cancer, heart disease and hypertension, but diabetes is the big one because you cannot cure diabetes; you can only manage it,” he said. The New England Journal of Medicine reported in 2010 that China already had 92 million diabetics and another 150 million pre-diabetics, compared with about 26 million diabetics in the U.S. 
With these tidal waves of ill health and chronic disease looming, China’s health care spending is projected to soar from US$357 billion in 2011 to US$1 trillion in 2020, according to a McKinsey report titled, “Healthcare in China, Entering Uncharted Waters.” The report attributes the huge spending increase to continuing urbanization, increasing disease burdens and chronic conditions such as diabetes and hypertension as many more people move into cites and their lifestyles change. McKinsey projects that 61% of all Chinese will be urbanized by 2020, up from 52% in 2012, as 142 million people migrate from the countryside to cities. Many of these former farm families already are making the transition, living in ghetto-like villages in city outskirts, snacking on the vast array of biscuits, chips and instant noodles that crowd the shelves of nearby convenience and grocery stores. While many young migrant workers remain slender, especially if they are working in factories or on construction sites, family members who join them appear to be gaining weight on heavy diets of such cheap processed foods. 
The looming hit to the financial system from rising health care costs could even pose a threat to social stability, given the overburdened and underfunded state of the medical industry, says French. Already, frustrations with the medical system have led to violent attacks on doctors and other hospital staff. But strangely enough, because they have intruded into virtually every area of people’s private lives, particularly their reproductive lives, China’s leaders are loathe to interfere with general health and lifestyle issues, he says. “They already control people lives in so many ways that they do not want to tell people what they should buy and what they should consume,” French says. “The government already is doing so many campaigns [such as] patriotic civilization campaigns [and] trying to improve peoples’ driving skills campaigns. If they launched yet another campaign, about being careful of what you eat, people would not follow it.” 
Given these facts of life, convincing Chinese who already work long hours and endure lengthy commutes to add an hour’s exercise to their already busy schedules is a tough sell, especially given the lack of adequate public recreation facilities. China’s middle class, and those aspiring to join them, are still too focused on pursuing economic gains. “I am not sure if the solution that the Western health care model would like to propose, which is a lifestyle change, a combination of diet change and exercise, would have much attraction in China in the next five to 10 years. This would suggests that this problem would get much worse,” says Shorbert. 
He believes it will take years for Chinese to begin stepping back and questioning their quality of life. “That sort of internal evaluation will be a half-generation away,” he says.

Sunday, December 16, 2012

Healthy Mediterranean Carrot Salad with Golden Raisins and Lime

Preparation Time: 20 minutes
Servings: 4
Calories: 182 per serving
Percent from Fat: 25%

Ingredients
1 lb. organic carrots, ends trimmed
2 tablespoons each: fresh lime juice, orange flower water* and honey
1 tablespoon extra virgin olive oil
1/2 teaspoon ground cinnamon
1/3 cup golden raisins
2 tablespoons each: low fat Greek style plain yogurt, chopped fresh mint leaves
4 teaspoons roasted unsalted sunflower seeds
Preparation
Coarsely grate carrots (a food processor fitted with the grating disc works well). Whisk together lime juice, flower water, honey, oil and cinnamon in a medium bowl. Add carrots and raisins; toss well. Cover and chill at least 30 minutes or up to 8 hours. Season to taste with a pinch of sea salt, if desired. Serve garnished with yogurt, mint and sunflower seeds.
Substitutions
Dried cranberries may replace the raisins and walnut or avocado oil may replace the olive oil.
Tips
* Look for small bottles of orange flower water (a distillation of bitter orange blossoms) in specialty grocery stores or in Whole Foods markets. The flower water gives the dish a lovely floral scent, but if is unavailable, orange juice may be substituted.
Culinary Taste Tip
Flower water is a distillation of bitter orange blossoms and adds a fragrant touch to the dish.
Culinary Technique Tip
Carrots can be purchased pre-shredded at most supermarkets. If you choose to shred them at home, a food processor will save significant time.

The Optimal Diet


About 75 percent of the $2.8 trillion in annual health care costs in the United States is from chronic diseases that can often be reversed or prevented altogether by a healthy lifestyle. If we put money and effort into helping people make better food and exercise choices, we could improve our health and reduce the cost of health care. 

It’s not low carb or low fat. An optimal diet is low in unhealthful carbs (both sugar and other refined carbohydrates) and low in fat (especially saturated fats and trans fats) as well as in red meat and processed foods.
WHAT you eat is as important as what you exclude — your diet needs to be high in healthful carbs like fruits, vegetables, whole grains, legumes, soy products in natural, unrefined forms and some fish, like salmon. There are hundreds of thousands of health-enhancing substances in these foods. And what’s good for you is good for the planet.
Calories do count — fat is much denser in calories, so when you eat less fat, you consume fewer calories, without consuming less food. Also, it’s easy to eat too many calories from sugar and other refined carbs because they are so low in fiber that you can consume large amounts without getting full. Sugar is absorbed so quickly that you get repeated insulin surges, which promote Type 2 diabetes and accelerate the conversion of calories into body fat.        

In 35 years of medical research, conducted at the nonprofit Preventive Medicine Research Institute, which I founded, we have seen that patients who ate mostly plant-based meals, with dishes like black bean vegetarian chili and whole wheat penne pasta with roasted vegetables, achieved reversal of even severe coronary artery disease. They also engaged in moderate exercise and stress-management techniques, and participated in a support group. The program also led to improved blood flow and significantly less inflammation which matters because chronic inflammation is an underlying cause of heart disease and many forms of cancer. We found that this program may also slow, stop or reverse the progression of early stage prostate cancer, as well as reverse the progression of Type 2 diabetes.
Also, we found that it changed gene expression in over 500 genes in just three months, “turning on” genes that protect against disease and “turning off” genes that promote breast cancer, prostate cancer, inflammation and oxidative stress.
The program, too, has been associated with increased telomerase, which increases telomere length, the ends of our chromosomes that are thought to control how long we live (studies done in collaboration with Dr. Elizabeth Blackburn, who shared the Nobel Prize in 2009 with Carol Greider and Jack Szostak for discovering telomerase). As our telomeres get longer, our lives may get longer.
In a randomized controlled trial, patients on this lifestyle program lost an average of 24 pounds after one year and maintained a 12-pound weight loss after five years. The more closely the patients followed this program, the more improvement we measured in each category — at any age.

 But never underestimate the power of telling people what they want to hear — like cheeseburgers and bacon are good for you. People are drawn to Atkins-type diets in part because, as the study showed, they produce a higher metabolic rate. But a low-carb diet increases metabolic rate because it’s stressful to your body. Just because something increases your metabolic rate doesn’t mean it’s good for you. Amphetamines will also increase your metabolism and burn calories faster, which is why they are used to help people lose weight, at least temporarily. But they stress your body and may mortgage your health in the progress.
Patients on an Atkins diet in this study showed more than double the level of CRP (C-reactive protein), which is a measure of chronic inflammation and also significantly higher levels of cortisol, a key stress hormone. Both of these increase the risk of heart disease and other chronic diseases. A major research article published recently in the British Medical Journal studied 43,396 Swedish women over 16 years. It concluded that “low carbohydrate-high protein diets ... are associated with increased risk of cardiovascular diseases.” An important article in The New England Journal of Medicine examined data from a study showing that high-protein, low-carb diets promote coronary artery disease even if they don’t increase traditional cardiac risk factors like blood pressure or cholesterol levels. A diet low in fat and high in unrefined carbohydrates caused the least amount of coronary artery blockages, whereas an Atkins-type diet caused the most.